Red Rice and Kidney Bean Salad

Red Rice and Kidney Bean Salad

[Food Tip: Arborio rice is a medium-grain Italian rice that cooks firm to the bite, or al dente. It works well in rissoto and other classic Italian dishes.]

This salad is a meal in itself or serve as an accompaniment to any chicken or fish dish.


2 cups fat-free chicken broth

1 cup white rice or arborio

2 teaspoons olive oil

1 cup onion, chopped

2 cloves garlic, minced

1/4 red bell pepper, chopped

2 teaspoons chili powder

1 teaspoon dried oregano

salt to taste

1/2 cup frozen green peas, thawed

1 can kidney beans, rinsed and drained

1 tablespoon fresh lemon juice

2 tablespoons fresh parsley, chopped

salt to taste



1) In a medium saucepan, bring broth to a boil, add rice, reduce heat, cover, and simmer until all liquid is absorbed and rice is soft, but firm, approximately 25 minutes. Set aside.

2) While rice is cooking in a medium pan, heat oil over medium heat. Add onion, garlic, and pepper and saute until tender, approximately 5 minutes. Add chili powder, oregano, and salt. Blend well and add to rice mixture in last 15 minutes of cooking.

3) In a medium bowl, blend peas, beans, and lemon juice.

4) On a plate, arrange the rice on one side and the bean mixture on the other. Sprinkle with parsley and serve. Makes 8 servings.

Nutritional Analysis per serving: 234 Calories; 10 percent fat (2.6 grams); < 0.5 gram saturated fat; 17 percent protein; 73 percent carbohydrate; 6.4 grams fiber.


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